Part 1 Cardio: Walk & Burn

Walking
Boot Camp These walking drills keep your heart rate elevated to burn maximum calories while improving your strength, balance, and flexibility

A B

0:00 Warm-Up 13:30 Brisk Walk

Walk slowly, working up
to a brisk pace (you should be 17:00 Traveling
somewhat breathless). Squat Firms glutes, quads,
Workout at a Glance hamstrings, and outer thighs Stand
3 times a week, do the 60- 5:00 High Knees with left shoulder pointing in the
minute Walking Boot Camp Stretches hips and ham- direction you’ll be moving. With
Workout (at right) alone or with strings Lift knees in front of you feet more than shoulder-width
some friends. to about hip height, alternating apart, bend hips and knees and
2 times a week, do a steady- legs and coming up onto ball lower into a squat, pushing glutes
of foot that’s on the ground as walk off belly fat: grab some friends and turn your everyday walks into
paced brisk walk (about 3.5 to back (keep knees behind toes) fun, energizing workouts that shrink your waistline—trainer optional!
4 mph) for 1 hour. you move forward. (A). As you stand up, pivot on left
What you’ll need: Supportive foot, turning 180 degrees, so you 29:00 Shuffle
walking shoes, a sports watch, 5:30 Brisk Walk are facing the opposite way (B), Firms inner and outer thighs;
and a path or track with a grassy About 3.5 to 4 mph pace, as and squat. Then pivot on right improves agility Stand with right
area to perform the exercises. though hurrying to an appoint- foot, turning back to start position. shoulder pointing in the direction
For faster results: Follow a ment (you’re breathing harder). Repeat, alternating sides. you’ll be moving, arms bent in
healthy diet (about 1,600 calo- front of you, knees slightly bent.
ries a day) with plenty of whole 9:00 Frankenstein 17:30 Brisk Walk Shuffle, stepping with right foot
grains, fruits, vegetables, lean Walk Stretches glutes followed by left for 15 seconds.
protein, and low-fat dairy. and hamstrings Hold arms in front 21:00 Backpedal Repeat shuffle, leading with left
at chest level. Swing right leg for- Firms quads, hamstrings, and foot for 15 seconds.
ward as high as you can, keeping
How It Works calves; improves coordination and
1. Warm-Up for 5 minutes.
knee as straight as possible. Don’t balance Walk backward, glancing 29:30 Brisk Walk
lean forward or back. Continue, over shoulder occasionally.
2. Cardio: Walk & Burn (at
right). You’ll alternate short
alternating legs. 33:00 Crossover
intervals of walking drills that 21:30 Brisk Walk Firms inner and outer thighs;
stretch and tone your lower-
9:30 Brisk Walk improves agility Cross left foot
body muscles with longer bouts 25:00 Skip Firms abs, in front of right, then step right
of brisk strolling. 13:00 Walking glutes, quads, hamstrings, foot out to right side. Then cross
Lunge Firms glutes, and calves; strengthens bones left foot behind and step right
3. Strength: Walk & Sculpt
quads, hamstrings, and calves Do it just like you did as a kid, foot to right again. Continue for
(back of pullout). You’ll do
Step left foot forward and bend bounding as high and lightly as 15 seconds. Repeat, crossing with
2 circuits of strengthening moves
both knees 90 degrees into a possible, alternating legs and right foot. Move feet as lightly and
for the recommended number
lunge (keep front knee over swinging arms. quickly as possible.
of repetitions to firm up all over.
ankle). Stand up, bringing right
4. Brisk Walk for 10 minutes. leg forward to meet left one. 25:30 Brisk Walk 33:30 Brisk Walk
5. Cool-Down for 4 minutes. Repeat, alternating legs.

®
Walking
Boot Camp
My energy level
has skyrocketed!
“I do a lot of Pilates and
thought I was in pretty good
shape before this walking
boot camp! Now I know I
also need to do more for my
heart! I’ve seen a huge dif-
ference in my endurance, my
thighs feel tighter, and I just
feel healthier overall.”
—Pam Hultgren, 51,
lost about 1⁄2 pound
and 5 inches
I do have time
to exercise!
“This routine has motivated
me to get up earlier and
exercise before I start my
day. Now I’m working out
3 to 5 days a week. I have
more energy and feel a lot
stronger!”
—Pam Brantley, 48,
lost 6 pounds and
16 1⁄2 inches
Part 2 Strength: Walk & Sculpt
These moves include some “four-legged” walking and tone you up from head to toe
A B 39:00 Wood-Chopping Squat Firms side abs, glutes, 40:00 Crab
quads, and hamstrings Stand with feet wide apart, arms raised Walk Firms
above right shoulder (A). Bend hips and knees and sit back, twisting to shoulders, triceps,
left as you swing hands down toward outside of left leg (B); keep body abs, back, quads,
weight in heels. As you stand up, bring arms diagonally across body and and calves Sit with
overhead, twisting to right. Repeat. Do 10 to 12 reps on each side. legs bent, feet flat on
ground, hands behind
A B you. Contract core
muscles and lift butt
off ground. From here,
slowly walk forward,
keeping hips lifted and
abdominals tight. Take
25 to 30 steps.
37:00 Push-Up Plus Firms shoulders, chest, triceps, 40:30 Climb
the Rope
back, and front and side abs With knees on ground, hands under
Firms abs and hip
shoulders, and body in line from head to knees, bend elbows and lower
flexors Lie faceup with
chest (A), then rotate body to left, extending left leg and raising left
legs bent, heels on
arm toward sky, so you’re balancing on right hand, side of right calf,
and left foot (B). Hold for 1 count, rotate back to start, and repeat ground, and hands
push-up, then rotate to left. Do about 10 reps per side. extended above torso.
Reach hand over hand
toward sky, as if you’re
38:30 Bear climbing a rope, lifting
Crawl Firms head, neck, shoulders,
shoulders, triceps, abs, and back off ground,
glutes, quads, and and then slowly lower.
hamstrings Begin on Do 10 to 12 reps.
all fours, hands more
than shoulder-width 41:30 Repeat minutes 37 to 41:30, doing the
apart. Straighten legs Strength: Walk & Sculpt circuit 1 more time.
and push hips toward
sky, so you’re in an 46:00 Brisk Walk
inverted V position.
From here, walk on
hands and feet, keep- 56:00 Cool-Down Slow to an easy pace.
ing abs tight and neck
relaxed. Take 25 to 60:00 Finish You did it!
30 steps.